Shopping for ladies running shoes can get a little stressful. This is particularly true for anyone who is just starting to get into running/jogging. You want to start things off properly, and you want to wear shoes that are going to provide you with comfort, and perhaps a little nod to your sense of style. Even if you have an idea of what you want in those areas, the sheer volume of possibilities is going to overwhelm you a little. Simply put, there are just tons and tons of running shoes for ladies on the market. You don’t want to waste your time and money on something that isn’t going to do you any favors.

Why Is It So Hard To Shop For Running Shoes?

You want to stay comfortable? You want shoes that will prevent injury, knowing in the back of your mind that choosing the wrong running shoes can actually cause an injury. Then you hit the shoe story, or go online, and find yourself with dozens of choices. Running shoes are also heavy on technical benefits, and you may not fully understand all of them. Finding the right pair for your needs can become quite a challenge, and you may not even be able to rely on anyone at the shoe store for help.Worse yet, new models come out every year. Do you need the latest thing? Are you depriving yourself of key new features in running shoes for women? How much does this technology really change from one year to the next?All of these are fair, somewhat frustrating questions. Thankfully, we have a few tips to help you find the best possible pair.

Tips To Find The Best Running Shoes

The benefits of finding the right ladies running shoes for your needs are numerous. We can talk about those a little later. For now, let’s get into some tips that are certain to at least point you in the right direction:

How do I find the best running shoe? The first thing to keep in mind is that there is no such thing as a universal running shoe. That is to say that there is no such thing as a running shoe that works for every woman on the planet. Every runner is unique, in terms of how they run, how they stretch, and how they train. Things like foot shapes and biomechanics are going to play significant roles in determining the right purchase. The amount of running you do/plan to do is also worth keeping mind.

Don’t be afraid to experiment: Even the most experienced runners will tell you that choosing the right running shoes is more of an art than an actual science. In other words, and this is particularly true for newcomers to the world of running, you are going to need to try various models and brands. You aren’t just looking for the best possible fit. You also want to achieve optimal functionality and feel.

The most expensive/newest? While your search may lead you to a new release from a company like Nike or Reebok, the truth of the matter is that the newest and most expensive shoes (which are usually the same shoes) aren’t inherently your best bet. Try them out. Just keep in mind that buying something just because it costs $600 is probably not a good idea.

Actual running shoes: This sounds like a commonsense tip. Maybe so, but many people do not appreciate that running shoes are indeed the best shoes for running. Each time your foot hits the ground while you run, you create a shock that amounts to 2.5 times your actual body weight. Running shoes are specifically designed around protecting you from that. Wearing shoes that are not specifically designed for running can lead to injuries and more.

Learn about your feet: This doesn’t sound like the most appealing thing in the world, but you are going to need to become very acquainted with your feet, before you even start trying on running shoes. Start by figuring out your arches. You have low, high, and then neutral. The neutral arch is the easiest to work with. If you can resist a sales pitch or two, and you don’t want to figure this out on your own, head to a good shoe store. They can help you figure out your arches.

These are just a few of the tips to consider, when it comes to shopping for running shoes for ladies. We cannot overstate the importance of buying not only the right kind of running shoes, but the importance of also buying running shoes to begin with. When you can keep that in mind, you will be in the best position possible to enjoy the benefits of good running shoes.

The Benefits Of Choosing Correctly

Ladies running shoes come in so many different possibilities, you will easily be able to find what you are looking for. If you need further convincing that it’s important to buy running shoes, here are some benefits to doing so that are well worth keeping in mind:

Optimal cushioning: As we mentioned before, only running shoes are going to provide you with the cushioning you need to run safely and correctly.

Key flexibility: Again, running is a very specific activity. To that end, make sure your shoes are providing you with the flexibility you need in all the right places.

Stability/motion control: These are common features associated with running shoes for men and women. They aren’t just shoddy marketing terms either.

Traction: Whether you run along the side of the road, at the local track, or on the treadmill, you are going to need traction. You need something that keeps up with the pace you are planning to maintain on the terrain you are going to be running across.

Breathability: This is a consideration with all types of shoes. You need a certain kind of breathability for your running shoes.

Those are just a few benefits to making sure you only have the best in running shoes for women.

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<!-- endcontent --><div class="figure figure--fullWidth"><img class="figure-img" src="/img/ladies-running-shoes.jpg" alt="Ladies Running Shoes"><span class="caption">Original by <a href="https://unsplash.com/photos/YjxVMu4kU0w?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" target="_blank" rel="noopener">SJ Baren</a></span></div><!-- content -->
<p>Shopping for ladies running shoes can get a little stressful. This is particularly true for anyone who is just starting to get into running/jogging. You want to start things off properly, and you want to wear shoes that are going to provide you with comfort, and perhaps a little nod to your sense of style. Even if you have an idea of what you want in those areas, the sheer volume of possibilities is going to overwhelm you a little. Simply put, there are just tons and tons of running shoes for ladies on the market. You don’t want to waste your time and money on something that isn’t going to do you any favors.</p>
Half Marathon Training Plan for Beginnershttps://runningtips.club/2018/08/22/Half-Marathon-Training-Plan-for-Beginners/2018-08-22T16:05:00.000Z2018-08-22T16:44:10.066Z

Intermediate runners can prepare for a marathon in sixteen weeks. Beginners will need sixteen weeks for a half marathon. A half marathon is twenty one kilometers and ninety eight meters or thirteen miles & seventeen hundred and sixty yards. Here is a comprehensive half marathon training plan for beginners spanning sixteen weeks. This guide focuses only on exercises or the entire training routine, not diet or other essential aspects of health.

Week One

Sunday is general endurance training. Run for half an hour. Train your core muscles with back raises, crunches, push-ups and sit-ups. Rest on Monday or do some cross training for half an hour. Tuesday is about general endurance and a half an hour jog. You may do Pilates, yoga or another stretching routine as per your preference. Rest on Wednesday. Core training on Thursday and a jog for half an hour, Friday is again a rest day or you can do some cross training for half an hour and Saturday is an easy jog for half an hour. You may choose cross training or flexibility training instead.

Week Two

Rest on Sunday. On Monday, stretch to warm up and train your core, collectively for up to half an hour, then go for a jog for thirty minutes. Tuesday is half an hour cross training, Wednesday is forty minutes run and general endurance, Thursday is rest or half an hour of cross training, Friday and Saturday would be for general endurance and thirty five minutes run.

Week Three

Repeat the routine for week two. Increase the distance you run or jog longer. Include short hill sprints, two laps or more of ten seconds each, on Wednesday.

Week Four

The same as week three with the inclusion of strides and you must run longer, faster and increase reps of short hill sprints.

Week Five

Interchange the exercises on respective days. Aim for longer distances and shorter times, hence faster runs. Increase laps of short hill sprints. Strides should be fast. Aim for four legs of twenty seconds of fast strides. Finish the week with a seventy minutes run on Saturday.

Week Six

Begin with rest on Sunday. General endurance for up to half an hour and forty five minutes run on Monday, half an hour of cross training on Tuesday, short hill sprints and general endurance on Wednesday, you may rest on Thursday or work on core & flexibility, Friday is strides but faster and more reps, preferably six, and Saturday is an hour and a half long run followed by flexibility and core training.

Week Seven

Rest on Sunday. Begin Monday with a fifty minutes run, followed by general endurance training. Cross training for half an hour on Tuesday, Wednesday is up to an hour long run, six reps of short hill sprints, each lasting ten seconds with full recovery after every leg, rest on Thursday or cross train for half an hour, Friday is strides and you should aim for eight reps of twenty seconds fast exercises and Saturday is a half an hour long run to be finished with extensive general endurance training.

Week Eight

Rest on Sunday. Easy run on Monday for about forty minutes and general endurance training, Tuesday is again a rest day, Wednesday is short hill sprints and an easy run for forty minutes, Thursday can again be a rest day or you can train your core, Friday is a repeat of the last week and

Saturday is a seventy minutes long run to be finished with flexibility and core training.

Week Nine

This is the same as the last week but you should run longer and farther. Increase the reps of short hill sprints and strides. Increase the pace if you can. Saturday should be a five thousand to ten thousand meters run. You may choose a hundred minutes long run.

Week Ten

Repeat week nine but increase the reps and run longer. You should aim for a two hour run on Saturday. If you want, rest on Friday so you are fully fit and raring to go.

Week Eleven

Repeat week ten with more reps of short hill sprints, faster strides and a two hour long run on Saturday.

Week Twelve

Rest on Sunday. Begin Monday with an hour long run and then general endurance training, Tuesday is an hour long cross training, Wednesday should be ten or more short hill sprints with each leg being ten seconds or longer, a forty five minutes run and ten minutes jog, Thursday is rest or cross training, Friday is the same as the week before and Saturday should be for a long run up to a hundred and forty minutes. Finish with general endurance.

The Last Four Weeks

By the end of the third month, you should be able to run a half marathon, all by yourself. If you cannot or if you take up to three hours, perhaps more, then you should intensify your endurance training. The last four weeks are not about challenging yourself but testing where you are and how you fare. If you are capable of running a half marathon in around two hours, then you are ready. Otherwise, you must practice longer runs at faster speeds throughout the thirteenth and fourteenth week to improve your fitness.

The last two weeks should be about rest, eating right, sleeping well, staying off everything that is deemed a vice, which would be anyway necessary during the sixteen weeks of training, and finally preparing for the race day. Running a half marathon is much simpler than running a marathon but beginners will find it equally challenging. It is better if you run a five or ten thousand meters marathon before you attempt a half marathon. This does not imply you cannot try to prepare for or succeed at a half marathon. If you follow this half marathon training plan for beginners without deviating from the recommended exercises, laps or reps, durations and intensities, then you should be ready in sixteen weeks.

Every once in a while whether through sports, causes, or events humans realize the power of unity and the ability of the remarkable species on earth. One of the most famous games is the marathon that draws in millions of people from different backgrounds, color, caste, religion, and geographical differences.

There are more than four thousand marathon races and events hosted by different countries in their homeland over different seasons all over the world every year. Each marathon tracker schedule differs from the other depending on the climatic changes and convenience of the organizing country. Over the years, prominent celebrities have become a part of the world’s most celebrated race to help benefit the various causes and issues that the events support.

Apart from the high profile attention that the marathon events get, the rush it provides when on the trail drives many people to prepare to join the most coveted race worldwide. The only activity in a marathon is running, which may sound like an everyday thing but when it comes to marathon running the game doubles and the preparation hectic. The event itself has been responsible for promoting running as a sport and has had millions of people joining in the trend of running. The masses of people that participate every year for the various marathon races in different countries helped in drawing attention to the importance of running and its benefits on the general health. In the modern age, people have become slaves to machines, and although the advancement in technology and innovative ideas may be changing human’s life in many ways, it has made them lazy and unhealthy. Some people sit for hours on the computer, office, or class without much exercise, which leads to many dangerous health problems that develop gradually due to such lifestyle.

Marathon events are legendary and not made overnight; it follows tradition, consistency, occurring every year at a specific time, supports a simple cause, etc. Every popular marathon event today has had its share of struggle and obstacle, however, even after all that it is still flourishing and at trying times like the present, such events can only bring people together as one. The International Association of Athletics Federations (IAAF) governs the Sports of athletics, which is an international body with 215 member federations. The IAAF guidelines have a specific set of criteria before approving any marathon with the gold, bronze or silver label status. Many online sites provide information on the various marathon tracker schedule to keep participants, interested individuals, fans, and followers to stay updates about the event.

It is another challenge for the participants to train for the event. Every year millions of individuals of all ages go for training and exercise to take part in the worldwide phenomena and give back to society through their participation in the race. It is essential to prepare and ready your body for the various stretching, energy usage, and body balancing. Running in a way has become a favorite sport for most people as it does not require massive machines or consume space and time. It is the most natural form of exercise and does not mimic any steps or style that people have to follow. Instead, it challenges an individual to test their

ability to the fullest and use every muscle and nerve in the body that may be stagnant due to lack of exercise. There are many precautions and tips to keep in mind when running in the marathon because even if it sounds as natural and straightforward, you never know when you suffer a sudden leg cramp or sprain and miss your opportunity.

1) Running at a moderate speed

Many runners make the mistake of running at full speed at the start of the race either due to the excitement of the commencement of the game or as their training strategy. Such opening is dangerous and will result in injury or lack of energy to continue running toward the end. Experts show that when a person runs fast at the instant start of the game, they burn the contents of carbohydrates in the body, which eventually leads to the decrease in the energy, and results in forced running at the later stage of the competition. An ideal run would be to increase the running speed gradually.

2) Knowing the needs of your body

There is only so much that your body can endure, and it is essential for you to understand the limits of your body. So during the run, if you feel like a pain, ache, or soreness in your body, it would be wise to stop and take some rest or get the problem attended before continuing. By avoiding the pain, you will cause further injury to your body, which can be fatal in the long run.

3) Use cardio exercises to help the heart while running

Running requires a lot of energy and muscle flexing, the activities, which puts pressure on the heart. For the heart to stay strong, keep pumping and endure the stress of the run, cardio exercises are essential.

4) Strength and weight training when preparing for running

Experts highly recommend both strength training and weight training when preparing for running. Such practices do wonders to the body as it promotes stretching and flexibility of the body, which is crucial when running. It also builds strong muscles, which allows retaining of energy to use for the long road ahead while running. Both exercise routines have numerous styles of methods that guarantees flexibility, endurance, stamina, builds muscles, etc. Many studies also prove that the various exercise routines help in balancing the body naturally and avoid injuries during a hectic run.

5) Progressively escalating your running speed

During the preparation period, you increase the level of difficulty of the exercise systematically to help your body adjust with the intensive workout. Similarly, when running, it is important to start slow for your body to balance out the energy before increasing the intensity of the run.

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<!-- endcontent --><div class="figure figure--fullWidth"><img class="figure-img" src="/img/marathon.jpg" alt="Marathon Training Schedule"><span class="caption">Original by <a href="https://unsplash.com/photos/wQNHTxEhIr8?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" target="_blank" rel="noopener">ben stern</a></span></div><!-- content -->
<p>Every once in a while whether through sports, causes, or events humans realize the power of unity and the ability of the remarkable species on earth. One of the most famous games is the marathon that draws in millions of people from different backgrounds, color, caste, religion, and geographical differences.</p>
Weight Training Workoutshttps://runningtips.club/2018/06/30/Weight-Training-Workouts/2018-06-30T18:25:38.000Z2018-06-30T19:20:04.391Z

With the risk of health issues increasing in every age group many have taken to join the gym while others try to squeeze in time to workout at least an hour at home. Many bloggers and personal trainers have started to provide information regarding the various methods and routines to begin working out either at home or the gym. But most people get the wrong idea or details about starting as a beginner.

The foundation of any venture must begin with thorough research and understanding of the subject matter, especially when it concerns weight training workouts. You cannot just join a gym and start randomly from any level of exercise program, as it requires a systematic process of building up muscles, generating energy to endure the long workout regimes, balancing the body to adjust and evenly distribute the flow of stamina to every part of the body when working out. Without a properly planned out workout program, there are many ways you can injure yourself before you even start.

As you may be well aware, it is crucial to keep a close watch on what you put inside your mouth when in the process of following an exercise regime. Many people had the wrong notion that they could eat, as they like when starting the exercise regime because they felt that the entire hectic workout would compensate for their eating habits. However, you must understand that your body does not function that way, to lose the extra pound sometimes you have to sacrifice and compromise the sweet delicacies and for once focus on setting a goal to achieve. You will find hundreds of healthy and fresh organic recipes of food on many social networking sites meant for people who are on a diet and following specific exercise regimes. You are not alone in the fight to get a toned body and a healthy lifestyle; many people from across every country in the world are striving every day to fulfil their set of routine and become fit.

When you decide to start working out, it is crucial to have proper knowledge about the various do’s and don’ts as a beginner. Adjusting your body to the workout regimes, building the stamina, balancing your body to lift the weight of the dumbbells and barbell are some of the constant pointers to keep in mind and must develop as you progress in your weight training workouts. For beginners, it is always confusing the first time they enter the gym or have no idea about which exercise routine or machine to start. The weight training workouts are ideal for every health conscious person by starting their exercise routine as it helps to promote lean muscle, build up strength, lose weight, and ensure the fitness of the overall body function. It is advisable to set specific short-term goals when you start out, as it will keep things exciting and motivate you throughout the process and once you achieve the first set of the target you can map out even higher and intense workouts as your next aim. Setting such goals has proven to be an excellent source of inspiration and reason for many people to push forward in their race to fulfil it.

Weight training includes a variety of exercises that devote to increasing overall body strength by using strong resistance, outlandish training, or weights. There is a stark difference between bodybuilding and weight training exercises even if it both concentrates on increasing strength of the body. Some basic weight training workouts based on the different body type, performance level, and types of equipment are-

Working with free weights

This form of exercise does not require any attachment to a surface or machine, and people can freely move when working on it. Some of the best examples are using dumbbells and barbell by moving them openly from one point to another without any such support. The advantages of free weights are:

Since the object does not attach to anything, it enables you to move independently according to the flow of the body, and you can maintain a natural balance.

By having control over the whole body, you can keep the stability of the movement as well as use specific additional muscles that are usually unused.

The free weights routine helps you to work freely in a natural way without having to imitate different exercise steps.

It does not need any additional or expensive machines; anyone can start the regime at work without taking up much space.

Exercise for body weight

This form of exercise is even simpler and freer than free weights routine, as it requires only the energy and resistance provided by the strength of your body. It involves moving your body from one point to another instead of moving the dumbbell or barbell. Some examples of the body weight routine are pull-ups, dips, push-ups, chin-ups, etc. Its advantages are:

Similarly, this form of exercise gives you the freedom to move freely and do not restrict your body in a position that is uncomfortable for you to perform.

It also helps in waking up and making use of those muscle parts that are usually untouched or idle.

The whole workout follows a natural flow and does not need you to exaggerate the moves.

Working out using machines

When using machines to work out, it stabilises the weight of your body in a rigid path. This form of exercise entails you to move from one point to another while being supported by the weight of the machine. Its advantages include:

Using machinery devices to workout is the easiest way to know about exercising, as it requires you to grab the handles and move in the only direction that the machine would move or allow. It is ideal for beginners as it helps them to learn the various steps without confusion.

When using controlled equipment, the risks are far less for injury, as opposed to the workout routines like body weight and free weight regimes.

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<p>With the risk of health issues increasing in every age group many have taken to join the gym while others try to squeeze in time to workout at least an hour at home. Many bloggers and personal trainers have started to provide information regarding the various methods and routines to begin working out either at home or the gym. But most people get the wrong idea or details about starting as a beginner.</p>
How to build a running schedulehttps://runningtips.club/2018/06/12/Running-Schedule/2018-06-12T07:56:59.000Z2018-06-30T19:23:13.553Z

If you are considering starting a new running program, but are not exactly certain about how to set about it, then this guide will help you work out the best way to build a fantastic running schedule. Irrelevant of your current fitness levels or your age, running is a fantastic way to boost your overall health and fitness, but knowing where to start can be tricky business. If you go too easy on yourself, then you will not reap the rewards that running has to offer, whereas, if you push yourself too hard then you may do yourself a mischief that will push back your running routine. So, let’s begin by taking a look at how to start a running plan.

First things first

Before you even consider dusting off your running shoes, you need to work on your running schedule. This means that you need to dedicate a set amount of time each week to go running. Be honest with yourself about how much time you’re prepared to put in and remember that as little as 30 minutes over 3 to 5 days each week is ideal. When you first start, you should never plan on going too fast or too far as this increases the risk of experiencing a running injury.

Start off gently by performing a maximum of 20 minutes with each run for the first two weeks. This allows your body to adjust to the increased activity and helps your muscles build up their strength while preventing injury. All too often, people push themselves too hard too fast and end up experiencing pain for several days after their session. This, in turn, can end up putting them off of running and derail their efforts. After two weeks, you can begin to add an extra 10 minutes to each session until you are up to approximately 40 minutes.

For the running novice, 20 minutes may seem like an impossible feat. If you are struggling then you can simply run for 5 minutes, followed by a one minute walk. Repeat this until you have completed your first 20 minutes and with each passing week eliminate one of the one-minute walking sessions. There is no need for you to be focusing on how far you have gone in the beginning. Keep your mind on the amount of time that you spend performing your exercise and in time, the distance will follow.

Do I need any specialist equipment?

One of the great things about running is that very little gear is needed. However, while very little equipment is needed, the equipment that you do use needs to be of the best quality. The number one priority that you need to focus on is purchasing a decent pair of running shoes. You do not want to try and run in tennis, walking, or cross-training shoes Icees are not designed for the vigorous pace and stresses put on the joints while running.

For women, a well fitted and decent quality sports bra will provide all of the support that you need while working out. Other equipment that you may need include a water bottle, an arm strap for holding your mp3 player or cell phone, and maybe some sweatbands to prevent sweat from getting in your eyes. The last three things are completely optional and not necessary if you don’t want them. They will, however, make your run more comfortable.

Is it better to run outside or on a treadmill?

This all boils down to your personal preference and both have their own distinct advantages. A treadmill allows you to fit in your running session regardless of what the weather is doing. It also comes with plenty of technical good is that let you see your heart rate, calories burned, distance and speed. You are also able to set the incline, which is a great way of helping to build endurance. The final benefit of running on a treadmill is that it provides an even surface that limits the risk of falling over and experiencing an injury. As the belt of the treadmill cushions the impact of the feet, it also limits the amount of shock and vibration sent through the body.

Outdoors running offers all of the same health benefits as a treadmill minus the gym membership. Of course, running outdoors may be restricted by inclement weather and the type of surface you are running on could lead to injury to the knee joints. If you are planning on running outside, then you ideally want to try and run on a softer surface, such as grass. Again, it is all about sticking to your routine and ensuring that you complete each session as you have planned on your schedule.

Win with willpower

The biggest obstacle that you have to overcome when you first start running is your mind. Almost everyone who starts running will experience a certain degree of discomfort for several days after their first few sessions. This discomfort can be off-putting to some people and have them wondering if it’s really worth it. You need to push through the pain, although, you should be able to distinguish between running aches and injury pains. A running ache typically feels like a dull ache when moving the limbs after periods of inactivity. Pain caused by an injury will generally be sharp and chronic and make it difficult to be able to move.

Once you have set your mind to a regular running schedule, you should not let yourself miss more than one session each week. If you do miss a session, then you should add an extra 10 minutes to each run to compensate. This will also prevent you from missing future sessions as it acts as a kind of punishment. It is perfectly normal to not enjoy running for the first few weeks, but as your adrenaline kicks in you will soon find yourself addicted to it. If you learn to focus your mind, your body will follow behind and running will become a much-loved exercise that you can perform wherever and whenever you want.

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<!-- endcontent --><div class="figure figure--fullWidth"><img class="figure-img" src="/img/running-schedule.jpg" alt="How to build a running schedule"><span class="caption">Original by <a href="https://unsplash.com/photos/ZVwRLu6cVVw?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" target="_blank" rel="noopener">rawpixel</a></span></div><!-- content -->
<p>If you are considering starting a new running program, but are not exactly certain about how to set about it, then this guide will help you work out the best way to build a fantastic running schedule. Irrelevant of your current fitness levels or your age, running is a fantastic way to boost your overall health and fitness, but knowing where to start can be tricky business. If you go too easy on yourself, then you will not reap the rewards that running has to offer, whereas, if you push yourself too hard then you may do yourself a mischief that will push back your running routine. So, let’s begin by taking a look at how to start a running plan.</p>
How to build endurancehttps://runningtips.club/2018/06/12/How-to-build-endurance/2018-06-12T07:53:00.000Z2018-06-30T19:23:49.904Z

Sometime in the not too distant future, a running distance that you find particularly challenging will feel much easier. When that occurs, it basically means that you have improved your stamina and endurance. That is not to say that running a marathon is ever going to feel easy, but it will definitely be easier and what you used to find challenging can then be performed with ease. There really is only one surefire way to increase your stamina and endurance, and that comes from consistent training. That means that you will need to run several days a week for a prolonged period of time. There are no shortcuts when it comes to building your endurance, all you can do is stick to your guns and power on through the difficult times, and within several weeks you will start to notice that you can go further and for much longer.

Typically, those who perform high-intensity runs will experience an increase of endurance in approximately 10 days and those who perform moderate yet steady runs will begin to notice a change at around the 2-week mark. However, before you start working on building your endurance and stamina, you need to make an honest evaluation of your current fitness levels. This will give you a starting point to build from, which is always important as you do not want to do too much too soon. If you push yourself past your limits before you are ready, you may end up causing yourself an injury.

Consistency is key for building endurance

To improve your endurance and be able to run much further than you can now, you need to ensure that you train regularly and consistently. By consistently training, you will improve your aerobic base, which in turn, increases the amount of oxygen that your muscles are able to utilize. The increase of oxygen helps to develop the strength of your muscles and helps them to work for extended periods of time.

When the time comes to start adding extra running sessions to your workout plan, you should always start out slow and easy as endurance comes first, followed by speed. Ideally, you want to try to fit in four 30 minute sessions each week. You should aim to perform one of the sessions as a longer run, where you will take yourself that little bit further than the other runs that you perform during the week.

Go that little bit further

To be able to go further, you are going to need to push yourself to run further. There are two ways that you can do this, which are either adding an extra 5 minutes to 10 minutes to your sessions or add up to half a mile each time. While it may not look like that much at the start, it all adds up. If you are training for a marathon, you want to make your longer run to be approximately 50% of your total weekly distance.

It is important to remember that you should pace yourself and perform your longer-run at a sustainable and slow pace. All too often, the majority of people start off too fast, which results in them struggling toward the end. The main piece of information to take from this is to focus your mind on the distance you need to cover and take it slow. If you go too fast too soon, then you will burn yourself out and this will only result and disappointment.

Begin Tempo running

A tempo run is typically performed over a short distance and at a faster pace than you would usually train. This helps your body to clear the bloodstream of lactic acid at a much faster rate, which results with you being able to run for a longer distance before lactic acid and fatigue begin to slow you down. It also helps to make your running pace feel easier and this is key to helping you improve your overall speed.

In a nutshell, a tempo run should be performed at a moderate pace lasting from 20 minutes to 60 minutes. You want to be able to challenge your fitness levels, so you should be experiencing shortness of breath. With that said, you do not want to be gasping or struggling to speak as this means that you are pushing yourself too hard and will not be able to keep up with running at a consistent pace. It should feel difficult but comfortable and you should be able to complete at least 40 minutes without experiencing too much fatigue.

Eat for better endurance

When it comes to building endurance, think of your body as a car engine. If you put in economy fuel that has been watered down, then you are not going to be able to power yourself forward properly over long distances. However, if you put in a premium fuel, the overall running a maintenance over long distances becomes much easier. So, what is the best fuel for building endurance? The answer is simple, and that is carbs.

When we eat carbohydrates, the body converts them into glycogen, which helps provide fuel to the muscles during extended periods of exercise. This doesn’t mean that you need to stuff your face with bowl after bowl of rice and pasta, but you definitely want to ensure that you are eating enough complex carbohydrates before performing endurance exercises.

Before going for a run, you should have a carbohydrate-rich meal approximately one to two hours before beginning. This will make sure that you have plenty of energy to be able to run your allotted distance. If you find yourself experiencing low energy levels or changes of mood, then chances are that you are not eating enough carbohydrates. The best types of foods to eat before going on and endurance building run are complex carbs, such as oatmeal, whole grains, and nuts. Avoid refined carbohydrates, such as high sugar foods and processed grains as these will give you a short burst of energy followed by a crash.

It’s all in the mind

To be able to build your endurance you first have to get your mindset straight. If you don’t believe that you can run further and for longer, then chances are that you will not give your very best and are likely to fail. Don’t let your mind get in the way of your goals. If you are struggling at the beginning, then all you need to do is add just a few minutes at a time to each run and before you know it you will be exceeding your expectations.

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<!-- endcontent --><div class="figure figure--fullWidth"><img class="figure-img" src="/img/endurance.jpg" alt="How to build endurance"><span class="caption">Original by <a href="https://unsplash.com/photos/sgtxFOiBZmQ?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" target="_blank" rel="noopener">Filip Mroz</a></span></div><!-- content -->
<p>Sometime in the not too distant future, a running distance that you find particularly challenging will feel much easier. When that occurs, it basically means that you have improved your stamina and endurance. That is not to say that running a marathon is ever going to feel easy, but it will definitely be easier and what you used to find challenging can then be performed with ease. There really is only one surefire way to increase your stamina and endurance, and that comes from consistent training. That means that you will need to run several days a week for a prolonged period of time. There are no shortcuts when it comes to building your endurance, all you can do is stick to your guns and power on through the difficult times, and within several weeks you will start to notice that you can go further and for much longer.</p>
High-intensity workouts burn more calorieshttps://runningtips.club/2018/05/19/High-Intensity-Workout/2018-05-19T12:54:54.000Z2018-06-30T19:24:09.128Z

The latest trend in health and fitness are high-intensity workouts, but what exactly does this mean? Does it mean working out until you feel like you need to vomit? Or perhaps something a little more gentle, but hard enough that it is difficult to talk? One of the most vital aspects of your workout is the intensity, so it is always important to ensure that you get it right. The majority of guidelines encourage individuals to exercise at a moderate intensity for the most part of the week. However, performing a high-intensity exercise plan can boost the number of calories that you burn while reducing the length of your workouts.

How to measure intensity levels?

It is all good and well saying that you need to up your intensity levels, but how exactly can you know if you are working at a high or moderate intensity? There are no exact ways of knowing as every individual is different, but there are some telltale signs that will let you know when your intensity levels are high. These include the following:

Maximum heart rate percentage, which involves calculating your target heart rate zone. You then make use of a heart rate monitor to follow your heart rate. High-intensity exercise should place you approximately 80 to 90% into your maximum heart rate. Any less than this is considered as moderate exercise.

Talk test, if you can talk with ease while exercising, then your intensity level will be mild to moderate. When working out at a high-intensity level, you should only be able to order a few words due to the fact that you will be breathless.

Perceived exertion means that if you feel like you are working out at a high intensity, then your heart rate is most likely high.

How often to perform high-intensity exercise?

Physical activity guidelines recommend performing approximately 20 minutes of high-intensity exercise three days each week. Of course, the exact amount of time spent performing high-intensity exercise will largely depend on your current fitness levels. One of the great things about working out vigorously is that it rapidly improves your overall health and fitness, meaning that over time you will build up strength and be able to perform better than you have in the past.

It is important to remember not to push yourself too far when it comes to high-intensity exercise as this can lead to muscle burn out and injuries due to overuse of tendons and ligaments. When it comes to vigorous exercise, less is definitely more. If you are new to high-intensity workouts, then interval training is the perfect way to help your body adapt to the increased intensity level. Interval training allows the individual to perform the high-intensity exercise in short bursts, giving them a chance to catch their breath in between sets.

What are some of the best high-intensity activities to perform?

Just about every type of exercise can be turned into a high intensity one, but some are naturally more intense than others. The best high-intensity workouts typically include the following:

Cross-country skiing

climbing stairs

speed walking

Tabata training

Hill walking

Jumping rope

Running

Plyometric exercises

High-intensity interval training

As you can see from the above, the majority of these make use of large groups of muscles in the body. The more muscle fibers involved in the exercise, the more calories will be burned. When large muscle groups are used for performing high-intensity exercises, the body requires more oxygen to be delivered for continued movement.

Nutrition is everything when it comes to HIIT

When working out at a high-intensity level, you need to ensure that you are able to power through without encountering too much fatigue. Before performing any high-intensity exercises, you should have a high carbohydrate snack that will provide optimal levels of glucose in the blood and help you work out harder and for longer. To give you a general idea of the best types of pre-workout snacks, peanut butter on a rye wheat cracker is ideal. You could also opt for a piece of fruit, such as a banana that will increase potassium levels and provide an instant hit of energy.

Hydration is also important, as when you perform high-intensity exercises you exhale extra water content and have increased perspiration. You also lose a lot of minerals while sweating, so an electrolyte-rich beverage, such as coconut water can help restore sodium and potassium levels and assist with rest and recovery.

To HIIT or not to HIIT?

Many people find high-intensity interval training to be beneficial when first starting out. In fact, this is also true for many lifelong exercise lovers. High-intensity interval training workouts will take you to approximately 90% to 95% of your maximum heart rate for a short period of time before slowing down. When working out at this intensity level, 20 minutes of high-intensity interval training will provide the same calorie burn as a two-mile jog.

Another way to look at it is with high-intensity interval training performed on a treadmill. The individual will perform a set of intervals, maxing out at approximately 85% of the maximum heart rate. This will provide the same benefits as working out at 75% of your maximum heart rate for 30 minutes. You will know if your activity is high intensity due to the fact that you will only be able to perform it for a limited amount of time before you cannot sustain it any longer.

A simple way to look at it is that if you do not feel like you want to vomit after 10 minutes of high-intensity exercise, then you aren’t pushing yourself hard enough. All in all, high-intensity workouts allow you to spend less time exercising at a more intense level and provide you with an increased calorie burn while helping build overall strength and fitness levels. If you do not have much time in the day to dedicate 30 minutes to working out, then a high-intensity workout plan will be best suited to you.

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<!-- endcontent --><div class="figure figure--fullWidth"><img class="figure-img" src="/img/high-intensity.jpg" alt="High-intensity workouts"><span class="caption">Original by <a href="https://unsplash.com/photos/d3bYmnZ0ank?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" target="_blank" rel="noopener">Alexander Redl</a></span></div><!-- content -->
<p>The latest trend in health and fitness are high-intensity workouts, but what exactly does this mean? Does it mean working out until you feel like you need to vomit? Or perhaps something a little more gentle, but hard enough that it is difficult to talk? One of the most vital aspects of your workout is the intensity, so it is always important to ensure that you get it right. The majority of guidelines encourage individuals to exercise at a moderate intensity for the most part of the week. However, performing a high-intensity exercise plan can boost the number of calories that you burn while reducing the length of your workouts.</p>
Everything you need know about the Lightest Running Shoeshttps://runningtips.club/2018/05/19/Lightest-Running-Shoes/2018-05-19T12:40:46.000Z2018-07-11T19:40:49.488Z

Running shoes ought to be light. Lighter shoes require almost no additional effort to carry along a pair of footwear, which will invariably reduce the stress on your feet and help improve your stride. Whether you are sprinting every morning or training for a marathon, you have to find the lightest running shoes. There are many companies around the world with the same claim of having some of the lightest running shoes but it is not just about the weight. The lightweight cannot be attained at the cost of quality. The shoes need to be firm but soft, sturdy but flexible, cushioned and breathable. They should be suitable for different terrains unless you have one pair for your treadmill, one for the trails and one for the road. There are many components that would determine if a particular pair is worthwhile. Before we delve into the best among the lightest running shoes at the moment, here is a quick checklist for you to use when you shop.

Focus on Structural Attributes, Not Cosmetic Features

When it comes to footwear, design or style matters but not when you are focusing primarily on one functional attribute. Design, style, pattern and colors should be way down on your list of priorities. Check out the structural attributes. You need to avoid standard rubber soles. You should look for delicate but durable fabric for the upper. If you are going to hit the road or the trails, then you cannot have a vulnerable upper. That would only suit you if you are in the safe confines of your gym and running on a treadmill. Don’t fall for the advertisements wherein the tip of the shoe is squeezed or the shoe is practically flexed in a myriad of ways. Flexibility is not just about how the material can be tweaked by hand. Flexibility is about how well your foot can find its natural poise inside the shoe when you are running. You also need vertical and mid-foot support.

Breathability and Cushion should Supersede Cost

You cannot have a thick sole in the lightest running shoes. But the shoe needs to be comfortable. The cushion should be ever reliable, more so if you are going to run on different surfaces or terrains. Breathability is another quintessential factor. Your choice of socks will affect breathability but the material of the shoe will also play a role. Your feet should snugly fit into the shoes but there should be effortless air circulation. Even if you are in an air conditioned gym, you need breathable shoes. Unfortunately, cushion and breathability don’t come cheap. You will have to prioritize these and not be confined to your budget, unless it is already substantial for a pair of running shoes.

The Best among the Lightest Running Shoes

Let us get straight to the top ten among the lightest running shoes from around the world right now.

New Balance Zante V2 has a no-sew upper, removable molded foot bed and fresh foam midsole. The pair is breathable, you can have custom insoles, the traction is great and so are the feedback and cushioning. The only problem is the price.

Mizuno Wave Hitogami is made from an advanced variant of carbon rubber, thereby making the pair incredibly lightweight and also ensuring its longevity. The pair is not expensive but it has a slightly tighter fit. The pair does not have any unnecessary features and that helps its flexibility.

Brooks Launch 3 is one of the most technologically advanced pairs on our list of the lightest running shoes. The pair keeps a runner’s feet dry and cool. The BioMoGo DNA midsole, HPR plus heavy wear zones, segmented crash pad and transition zone in the mid-foot are just some of the many amazing features of this state of the art footwear. Some runners may find the shoe a little more cushioned than ideal.

Nike LunarEpic Flyknit Low is a light but supportive, breathable and comfortable pair of running shoes. The pair offers reliable cushioning and it would be comfortable even for those who have plantar fasciitis. The only shortcoming of this pair is that it is not ideal for muddy and dusty terrains.

Under Armour SpeedForm SlingRide Fade is made of Dyneema. It is regarded as one of the strongest fibers known to man. There is charged cushioning and the use of Micro G foam ensuresupport and responsiveness. The shoe can be a tad narrow for some but it is light, durable and flexible.

Saucony Type A6 weighs just over five ounce. The pair offers optimum cushion and it is great if you are racing but only over shorter distances. This pair may not be as durable as others if you train too hard or run long distances.

Adidas Adizero Boston is extremely light, it is amazingly breathable, the contours are perfect even for the widest of feet and the feedback is almost unmatched among the lightest running shoes. The only demerit is the cost, as is the case usually with brands like Adidas.

Merrel Trail Glove 4 has a Vibram outsole, three millimeters lugs, Eva foam and TPU construction. The pair is breathable, the grip or traction is more than sufficient, the construction is stable and it is of course very light. The challenge may be with the upkeep of the mesh.

Puma Faas 1000 is a good friend if you are a fast runner and you confine your regular exercise to shorter distances. This is not a shoe for marathons. The pair is phenomenally breathable, courtesy the mesh. FaasFoam is well known for its lift and shock absorption. The pair can be bulky for many runners but it is definitely flexible and durable.

ASICS Gel DS Racer 11 has gel cushioning, mesh upper and a synthetic build. The pair is flexible, breathable, supportive and durable. It is good for short and long distance running, sprinting and jogging. It is not perfect for the widest of feet but it is one of the more affordable among the lightest running shoes.

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<!-- endcontent --><div class="figure figure--fullWidth"><img class="figure-img" src="/img/light-running-shoes.jpg" alt="Lightest Running Shoes"><span class="caption">Original by <a href="https://unsplash.com/photos/xo2Euf3aPMs?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" target="_blank" rel="noopener">JOSHUA COLEMAN</a></span></div><!-- content -->
<p>Running shoes ought to be light. Lighter shoes require almost no additional effort to carry along a pair of footwear, which will invariably reduce the stress on your feet and help improve your stride. Whether you are sprinting every morning or training for a marathon, you have to find the lightest running shoes. There are many companies around the world with the same claim of having some of the lightest running shoes but it is not just about the weight. The lightweight cannot be attained at the cost of quality. The shoes need to be firm but soft, sturdy but flexible, cushioned and breathable. They should be suitable for different terrains unless you have one pair for your treadmill, one for the trails and one for the road. There are many components that would determine if a particular pair is worthwhile. Before we delve into the best among the lightest running shoes at the moment, here is a quick checklist for you to use when you shop. </p>